Week of July 16, 2018

This week will be hot – make sure you hydrate and eat properly. I will modulate the intensity a bit. I did the run/row/burpee workout on Sunday morning. I set the rower in the sun to up the misery factor, but I did move it to the shade to lower melting in the sun factor.

Pulling sesh on Monday, “Royal Rumble” on Tuesday, and Squat on Thursday.

On Wednesday, we will add a rope climb session. I will mix it in with Handstand work and rope work in an alternating EMOM. Please wear gear to protect from burns – the knee sleeve pulled down around the ankle seems to work pretty well.

On Saturday at 10a we will hold a competitive training seminar – it will be about 90 minutes and finish with a workout.

Workout of the Day

Clean Grip Deadlift into Shrug

Build to a heavy double in 10 minutes

Clean Grip Deficit Deadlift

Build to a heavy double in 10 minutes

Clean Complex

Hang Power Clean – Power Clean – Hang Squat Clean

Build to a heavy set of this complex in 15 minutes.

For the Deadlift work, no hook grip. There is a little less time than the last few weeks, but you have more time for the Clean Complex.